-But be careful how you refuel. A postexercise snack high in calories could actually see you putting on weight instead of losing it. Instead, choose foods that are lower in calories but still filling, such as fruit, low-fat yogurt or reduced-fat hummus with brown pita.

Week 3

- Remember to stick to your daily calorie intake – 1,400kcal for women and 1,900kcal for men

- Keep aiming to achieve 150 minutes of exercise this week

-Try these non-food rewards to help you celebrate your weight loss progress. Examples include: bubble bath, new music ,new clothes , a trip to the cinema, massage, haircut, new exercise gear.

-Turn your daily routine into an opportunity to get active, feel healthier and burn off some extra calories: Go for a brisk walk at lunchtime, Forget the lift, take the stairs, Leave the car, walk instead.